3 Zolakwitsa Zomwe Anthu Amapanga Pokhazikitsa Zolinga Zolimbitsa Thupi, Malinga ndi a Jen Widerstrom

Zamkati

• Cholakwika #1: Kusamalira thupi lanu ngati mdani.
• Cholakwika # 2: Kugwiritsa ntchito zoulutsira mawu kufotokoza zolinga zanu.
• Cholakwika # 3: Kusankha zolinga zomwe sizikumveka kwa inu pompano.
• Kukhazikitsa Zolinga: Ndondomeko ya Gawo ndi Gawo Kuti Mupambane
• Onaninso za

Januwale ndi nthawi yodziwika bwino yokhazikitsira zolinga, kulingalira, ndikuchita zinthu zatsopano, makamaka zaumoyo komanso zolimbitsa thupi. Koma komwe anthu ambiri amalakwitsa-ndipo chomwe chimawapangitsa kusiya dongosolo lawo nthawi yomweyo-ndikuti amasankha zolinga zomwe sizimveka kwa iwo. (BTW, ndibwino kusiya zosankha zanu za Chaka Chatsopano nthawi zina.)

Chaka chino, ndikufuna kukuthandizani kupewa izi. Chifukwa chake ndifotokoza zolakwa zazikulu zomwe ndimawona anthu amapanga zikafika pokhazikitsa zolinga zolimbitsa thupi, makamaka. Kenako, ndikukuyendetsani njira yokhazikitsira zolinga zomwe zingakuthandizeni kukwaniritsa zambiri kuposa momwe mumaganizira.

Cholakwika #1: Kusamalira thupi lanu ngati mdani.

Mwachidule: Mukamenya nkhondo yolimbana ndi thupi lanu, iyambiranso.

Mukamayambitsa dongosolo latsopano lolimbitsa thupi ndi zakudya, mumapempha thupi lanu kuti lichite zinthu zatsopano zatsopano. Nthawi zambiri, mukupanga matani, kutsindika gulu, osadya monga momwe mumachitira nthawi zonse, komanso osagona mokwanira. Ndipo chifukwa mukugwira ntchito molimbika, simungamvetse chifukwa chake simukuwona zotsatira zomwe mukufuna.

Ngati mukuganiza kuti thupi lanu linali losasangalala, likhoza kugwira ntchito mopitirira muyeso komanso kulipidwa pang'ono. Ayizodabwitsa thupi lanu silikuchita zomwe mukufuna. Mukuzinyalanyaza ndikuzilamulira mozungulira. Kulakalaka, kutopa, ndi sikelo yomwe singasunthike zonse ndi zizindikilo zakuti thupi lanu likupandukira.

Cholakwika # 2: Kugwiritsa ntchito zoulutsira mawu kufotokoza zolinga zanu.

Malo ochezera a pa Intaneti akhala mbali yaikulu ya dziko lolimba ndi thanzi. Koma malo ochezera a pa Intaneti samakuuzani mobisa momwe thupi lanu liyenera kuonekera. Musanadziwe, mukuchita masewera olimbitsa thupi chifukwa mukufuna kuwoneka ngati munthu amene adazipanga kapena kutengera zakudya zamunthu wotchuka pazifukwa zomwezo. (Zokhudzana: Werengani Izi Musanagwire Ntchito ndi Wophunzitsa kapena Wolimbitsa Thupi Pa Instagram)

Izi ndi izi: Zili ngati kuphika keke ndikungogwiritsa ntchito theka la zinthuzo. Chifukwa kudya zakudya zomwezo komanso kuchita masewera olimbitsa thupi monga momwe munthu amawonera pa intaneti sikutengera zotsatira zake zomwezo.

Mukasaka mayankho kunja kwa inu nokha, mumataya mphamvu zopangira zisankho zanu. Osayang'ana muma social media kuti akuuzeni zoyenera kuchita ndi thupi lanu. Inumukudziwa chochita ndi thupi lako. (Ndipo ngati simukutsimikiza, pitirizani kuwerenga. Ndakupezani.)

Cholakwika # 3: Kusankha zolinga zomwe sizikumveka kwa inu pompano.

Anthu ambiri amakhala ndi zolinga zolimbitsa thupi akuganiza, 'tiyeni tichite izi', ndikupita kukasintha ndikusintha kwachangu. Iwo ali pa khalidwe lawo labwino kwa masabata angapo, koma zirizovuta chifukwa dongosolo lawo ndilopambanitsa. Pamapeto pake, amagwa m'galimotoyo. Ichi ndichifukwa chake gawo lokonzekera kukhazikitsa zolinga ndilofunika kwambiri. Muyenera kumvetsetsa chifukwa chake ndi momwe kuseri kwa mishoni.Ndizo zomwe zidzakukhazikitseni kuti mupambane.

Poganizira zonsezi, nayi chiwongolero chatsatane-tsatane chomwe chimakuthandizani kuti mupite patsogolo pakuphwanya cholinga chilichonse. (PS Onani vuto langa lalikulu la Masiku 40 kuti ndikuthandizeni kukwaniritsa cholinga chilichonse.)

Kukhazikitsa Zolinga: Ndondomeko ya Gawo ndi Gawo Kuti Mupambane

Gawo 1: Yang'anani m'mbuyo.

Musanayambe kukonzekera bwino, muyenera kuyang'ana m'mbuyo. Unikaninso zolinga zanu zaumoyo ndi zolimbitsa thupi ndi machitidwe anu chaka chatha. Dzifunseni nokha: Zomwe zidayenda bwino ndi zomwe sizinachitike? Taganizirani izi. Lembani ngati mukufuna.

Ndikofunikira kuti njirayi siyimachokera pamalo oweruza, koma m'malo achita kafukufuku. Sindikukufunsani kuti muzikumbukiranso chaka chanu chonse, koma mutha kugwiritsa ntchito zomwe mudakumana nazo kale kuti, 'Ndikudziwa zomwe zanditaya, zomwe zandithandiza kukhalabe panjira, komanso komwe ndiyenera kupita'.

Ndipo yesetsani kuti musamangidwe pazinthu zomwe sizinachitike. Ingokhalani ndi chidwi. Ngati simunachite bwino ndi cholinga, dzifunseni chifukwa chake. Kodi chimachitika ndi chiyani pamoyo wanu panthawiyo? Kodi pali chilichonse chomwe mukanachita mosiyana?

Gawo 2: Phatikizani malingaliro amthupi lanu.

Thupi lanu ndi kwanu; nangula wanu. Yambani kuchita zimenezo. Anthu ambiri amasamalira nyumba, magalimoto, ndi agalu, kuposa matupi awo. Zowona, ndimakonzekera chakudya cha galu wanga, koma nthawi zonse sindimadzipangira ndekha!

Tsopano, ndibwino kwathunthu kusintha thupi lanu. Kaya ndi kulemera, kulimba, kunenepa, kapena china chilichonse, muyenera kuyika thupi lanu pulogalamu iliyonse yomwe mungasankhe yolimbitsa thupi. Choncho dzifunseni kuti:

• Kodi kulemera kwanu kwachilengedwe / thanzi ndi chiyani?Osati kulemera kwanu kwa "sukulu yasekondale" kapena "skinny jeans". Kodi mwachibadwa mumamva kuti osangalala komanso athanzi? (Onani: Momwe Mungadziwire Mukakwaniritsa Zolemera Zanu)
• Kodi metabolism yanga ndi yotani pakali pano?Kodi mudadyako kale kale? Kodi ndinu pre-menopausal kapena menopausal? Zonse ziwirizi zitha kukhudza kagayidwe kanu.
• Kodi ndondomeko yanga ndi yotani?Ndi masiku angati pa sabata omwe mungakwanitse kupita kumalo ochitira masewera olimbitsa thupi? Ndiye, ndi nthawi iti yomwe mungakwanitse kukonzekera?
• Kodi maubale anga amafunikira chiyani? Kodi muyenera kupereka chidwi chotani kwa ana, okondedwa anu, banja lanu, ndi anzanu? Zingafune mphamvu zingati?

Kudziwa komwe mwayimira m'malo onsewa kudzakuthandizani kudziwa zomwe mungakwanitse kuchita pompano. Dzikonzekeretseni kuti muzingotenga zomwe mungakwanitse kuchita moyenera.

Gawo 3: Sankhani cholinga chomwe chirichifukwa inu, ayiza inu.

Chaka chatha pazovuta zamasiku 40, ndinali ndi aliyense mgulu lathu la Facebook la SHAPE Goal Crushers kuti asankhe zolinga zitatu zogwirira ntchito zomwe zinalibe chochita ndi wina aliyense.

Palibe amene akanakhoza kuchita izo.

Anthu anapitiriza kubwera ndi zolinga zomwe zinali ndi ana awo, mwamuna kapena mkazi wawo, ntchito yawo - china chilichonse kupatula iwo okha. Anthu amavutikiradi ndi izi.

Khalani ndi nthawi yolemba chimodzi kapena zingapo zolinga zomwe zili zanu ndi inu nokha. Zitsanzo zina za zolinga zomwe ndi zanu ndi izi:

• Limbikitsani nthawi yanga yothamanga chifukwa kuthamanga kumandipangitsa kumva kukhala wamphamvu komanso wamphamvu.
• Pitani ku CrossFit kawiri pa sabata chifukwa ndimakonda momwe ndimamvera ndikakweza zolemera.
• Dziperekeni kuphika chakudya kunyumba mausiku atatu pa sabata chifukwa ndi athanzi kuposa kutuluka ndikusintha ubale wanga ndi chakudya. (Onani: Chilichonse Chimene Mukufunikira Kuti Musagwirizane ndi Kutsimikiza Kwanu Kuti Muphike Zambiri)
• Tayani mapaundi 15 kuti ndibwerere ku "kulemera kwanga wathanzi, wokondwa" chifukwa ndimakonda momwe ndimaonekera ndikumverera kulemera kwake.

Ena a inu adzakhala ndi cholinga chimodzi. Mwinamwake mungathe kuchita chinthu chimodzi chatsopano-zili bwino. Ena a inu mudzakhala ndi zolinga zoposa chimodzi. Ndizodabwitsanso.

Gawo 4: Nthawi zonse chitani kukonzekera kwanu.

Tsopano popeza mwasankha cholinga chanu ndikukhazikitsa siteji, mwakonzekera sitepe yanzeru kwambiri. Gawoli ndi lakuzindikira zomwe muyenera kuchita kuti muthandize kukwaniritsa cholinga chanu ndikuchilemba. Tengani mphindi zisanu ndikulemba zomwe muyenera kuchita lero kuti mukwaniritse cholinga chanu mawa kapena tsiku lotsatira kapena mwezi. Zitha kukhala zophweka kwambiri. Nachi chitsanzo cha momwe mndandanda wanu ungawonekere:

1. Kadzutsa: mapuloteni ndi carb
2. Chakudya chamadzulo: mapuloteni ndi masamba
3. Chakudya chamadzulo: mapuloteni, carb, vinyo
4. Kulimbitsa thupi
5. Sinkhasinkhani mphindi zisanu
6. PenyaniOfesi

Chilichonse chomwe mukufuna kuwona chikuchitika m'masiku anu, lembani. Si mndandanda wa zochita. Ndi mndandanda wa moyo, kotero inu mukhoza kuika zinthu zosangalatsa ndi zosavuta pamenepo, inunso. Nthawi zina ndimalemba moona mtima "kusamba" chifukwa ndi chinthu chosavuta kuwoloka.

Gawo 5: Pangani nthawi yokonza mindset.

Mphamvu ya positivity ndi chinthu chenicheni.

Mukamayesetsa kukwaniritsa cholinga chanu, onetsetsani kuti mwasiya kumwetulira ndikukumbukira kuti muli moyo. Zingakhale zovuta kuyesetsa kukwaniritsa zolinga zanu nthawi zina koma kuvomereza kuvutikako. Izi ndi zabwino.

Muyenera kukhala gawo la tsiku lanu. Mutha kukhala gawo lazolinga izi. Mutha kuchita izi.

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